Muscle Hamster’s Full Body Gainsfest
Bulking
Beginner
Dumbbell
Plan Details
The Muscle Hamster’s Full Body Gainsfest routine by eraczkowski is a 10 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Workout 1
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Db Split squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
DB 2 pt row
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 2
Workout 2
Est. 0 min
13 exercises
Pull-Up
3 Sets x 23 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 23 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Day 3
Workout 3
Est. 0 min
9 exercises
Barbell Hip Thrust
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Push-Up
3 Sets x 23 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Day 4
Workout 4
Est. 0 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Plie Squat
3 Sets x 15 Reps
Dumbbell Reverse Lunge
3 Sets x 15 Reps
Glute Kickback
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
T Bar Row
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Day 5
Andrew day
Est. 0 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Day 6
Rosslyn
Est. 0 min
6 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Day 7
Back up
Est. 0 min
8 exercises
Pull-Up
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Day 8
Snuggle lift
Est. 0 min
10 exercises
Pull-Up
4 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Day 9
New Workout
Est. 0 min
5 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Day 10
New Workout
Est. 0 min
5 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
